Ricotta-stuffed chicken tray bake

Weeknight dinner doesn’t come easier than a tray bake. Simply stuff chicken breasts, pop in the oven surrounded by vege for a healthy midweek meal.

Serves: 4

Time to make: 40 mins

Ingredients

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Preheat oven to 180°C. Line a large baking tray with baking paper. Place 1 chicken fillet between 2 sheets of baking paper. Gently pound it with a rolling pin until about 1cm thick. Repeat with remaining chicken.
In a medium bowl, combine spinach, ricotta, parmesan and chilli flakes. Season with cracked black pepper. Place 1/4 of the ricotta mixture along the centre of each piece of chicken. Roll up the chicken to enclose the filling. Secure with a string or toothpick.
Spray a large non-stick frying pan with oil and place over high heat. Cook the chicken, carefully turning, for 2–3 minutes, or until golden. Transfer to the prepared tray. Add courgette, tomatoes, olives and zest. Lightly spray with olive oil. Bake for 15 minutes, or until chicken is cooked through and vegetables are tender.
Serve with steamed couscous and wilted spinach.

Make it gluten free: Use gluten-free couscous.

You can use fresh or canned cherry tomatoes if you can’t find truss cherry tomatoes.

If you can’t find wholemeal couscous, just use regular couscous.

Calories 414 cal

Kilojoules 1730 kJ

Protein 40 g

Total fat 17 g

Saturated fat 6 g

Carbohydrates 25 g

Sugar 4 g

Dietary fibre 6 g

Sodium 440 mg

Calcium 210 mg

Iron 6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.